WARMUP: Quick disclosure, then moseyed to the pull-up bars for a Trucker approved warm-up: Windmills, Tappy Taps, SSH, & OCs – in between each set of exercises PAX started with 1 burpee + 1 pullup – graduated to 5 reps of each.
THE THANG: PAX held plank position while we read about the Heroes we were about to honor: Retired Army General Barry McCaffrey and his fallen hero Captain Dave Ragin.
We carried our Cindys down the hill, starting at the first tree on the right we lunged walk with Cindy to the next tree. At this time, the PAX performed 21 reps each of: Merkins on Cindy, Curls w/ Cindy, and OH Presses w/ Cindy. Once this series of exercises was complete, the PAX, leaving Cindy behind, jog to the pull-bars to perform 7 pull-ups and 7 ToesToBar . Pax then jogged back down the hill to pick up Cindy and lunge walk to the next tree. Continued this routine for a total of 6 stops. Upon completion the PAX were asked to conduct MARY until the 6 was in.
On to the next phase, Jack Webb series I like to call Manly Swings. JWs are 2 exercises with a 1:4 ratio and the routine is typically completed at 10:40. The first exercise was ManMakers w/ Cindy and the 2nd was KB Swings w/ Cindy. We stayed together and completed it right as time was up!!!
MARY:
ANNOUNCEMENTS: Bethel Mens’ Shelter, F3 Dads, Shank’s send off Q tour.
COT: Everyone was asked to give a praise and then prayers were lifted up!